This TDEE calculator estimates your total daily energy expenditure: all the calories your body uses in a day, including rest, digestion, daily movement and exercise. Enter your details and activity level to get maintenance calories, plus targets to lose weight or gain.
TDEE is the number to build a diet around. Eat at it to keep your weight, below it to lose, above it to gain.
Quick numbers
Formula
BMR × activity factorFactor range
1.2 to 1.9Woman, 30, 60 kg, moderate
1,998 kcalMan, 30, 70 kg, moderate
2,556 kcalWeight loss target
TDEE − 300 to 500
The four parts of TDEE
| Part | Share of TDEE | What it is |
|---|---|---|
| BMR | 60 to 70 percent | Organs working at rest |
| Thermic effect of food | About 10 percent | Digesting and storing food |
| Daily movement (NEAT) | 15 to 30 percent | Walking, standing, chores, fidgeting |
| Planned exercise | 5 to 10 percent | Workouts and sport |
The surprise for most people is how small the workout share is and how big daily movement can be. A shop worker on their feet all day can burn several hundred calories more than an office worker who runs for 30 minutes.
TDEE calculator formula and a worked example
TDEE = BMR × activity factor
BMR from Mifflin St Jeor: 10 × kg + 6.25 × cm − 5 × age + 5 (men) or − 161 (women)
Man, 30, 175 cm, 70 kg: BMR 1,649 kcal. He trains four days a week, so × 1.55 gives a TDEE of about 2,556 kcal.
Want the BMR step alone, with Harris Benedict and Katch McArdle for comparison? Use the BMR calculator.
Activity levels and what they give
| Activity | Factor | Woman 30, 160 cm, 60 kg | Man 30, 175 cm, 70 kg |
|---|---|---|---|
| Desk job, little exercise | × 1.2 | 1,547 | 1,978 |
| Light exercise 1 to 3 days | × 1.375 | 1,772 | 2,267 |
| Moderate exercise 3 to 5 days | × 1.55 | 1,998 | 2,556 |
| Hard exercise 6 to 7 days | × 1.725 | 2,224 | 2,844 |
| Physical job plus training | × 1.9 | 2,449 | 3,133 |
Using the TDEE calculator to lose weight
Take 300 to 500 kcal off your TDEE. For the woman in the table at a moderate level, that is about 1,498 to 1,698 kcal a day, which should bring a loss of roughly 0.3 to 0.5 kg a week.
The calorie deficit calculator shows how long a goal will take at different deficits and warns you if the target drops too low. Women should not go under about 1,200 kcal and men under about 1,500 kcal without a doctor or dietitian.
TDEE for gaining weight and muscle
For a lean gain, eat 250 to 350 kcal above TDEE and lift weights three or four times a week. Expect about 0.25 kg a week. Pushing the surplus higher adds weight faster, but more of it is fat. The weight gain calorie calculator has targets and a sample day.
Getting a more accurate TDEE
- Use the calculator to get a starting number.
- Eat close to that number for 14 days and weigh yourself every morning.
- Compare the average of week two with week one.
- If weight fell, your real TDEE is higher; add 100 to 200 kcal. If it rose, take the same off.
- Repeat until your weight is steady. That intake is your true maintenance.
Steps are a good check on activity. The steps to km converter and the 10,000 steps calories page show what your walking adds.
TDEE calculator for women
A woman's TDEE usually sits below a man's at an equal height and weight, mainly because of lower muscle mass. If you are a woman using a TDEE calculator for weight loss, start from the light or moderate factor rather than the top ones, and take no more than 400 kcal off at first. Energy use also shifts a little across the menstrual cycle, which can move the scale by 1 to 2 kg from water. Compare weights at the same point in each cycle, and judge the trend over a full month rather than a single week. Pregnancy and breastfeeding raise needs; ask your doctor before dieting during those times.
Frequently asked questions
What is TDEE?
Total daily energy expenditure: everything your body spends over 24 hours, made up of resting metabolism, digesting food, everyday movement and exercise.
How do I calculate TDEE?
Work out BMR with the Mifflin St Jeor formula, then multiply by an activity factor between 1.2 and 1.9. The calculator above does both steps.
Should I eat my TDEE to lose weight?
No. Eating at TDEE keeps weight stable. To lose weight, eat 300 to 500 kcal below it.
Is the TDEE calculator accurate?
It is a good estimate, usually within about 10 percent. Track your weight for two weeks to fine tune it.
What activity level should I choose?
Be honest and lean low. If you sit most of the day, choose light even if you train three times a week.
What is the difference between BMR and TDEE?
BMR is energy at rest only. TDEE adds digestion, daily movement and exercise, so it is always higher than BMR.
Sources
- Mifflin St Jeor equation
- Activity factors used in dietetics practice